Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks for Rennaisance Periodization.
A summary of the article is below, though reading the article in its entirety is recommended. [Read more…]
Recommended Bodybuilding & Hypertrophy Workout Programs
- PHAT Workout Program
- PHUL Workout Program
- Shortcut to Size
- KIZEN 4 Week Powerbuilding Preview
- Metallicadpa 6 Day PPL (aka Reddit PPL)
About Bodybuilding Routines
A bodybuilding program is designed to induce hypertrophy in the athlete's muscle, stimulating muscular growth. This is often done by exercising each body part approximately twice per week in a "splits" that target certain groups of muscle per training session.
Except in the case of the big 3 compound movements, bodybuilding routines rarely focus on working off of a percentage of a lifter's one rep max because they include so many accessory movements where a 1RM isn't always helpful. Instead, the number of sets, amount of rest in between sets, and rep ranges are often manipulated to induce hypertrophy. Of course, the weight lifted helps achieve this goal too.
Related: Also check out Lift Vault's powerbuilding programs, which also focus on inducing hypertrophy in the lifter. They also combine some strength training and powerlifting elements.
Want more? Search the Lift Vault Program Library!
Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).
The latest bodybuilding & hypertrophy programs are available below.
FST-7 Workout Program & Spreadsheet
FST-7 (aka Fascia Stretch Training) is a bodybuilding workout routine designed to induce maximal hypertrophy by stretching the fascia, which is connective tissue in the body that separates muscle from skin. Fascia is one of the factors that determines the potential size of a muscle, so by stretching it, it creates the most physical opportunity for the muscle to grow. [Read more…]
Ivysaur 3 Week Intermediate Aesthetic Workout Routine
A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]
The Famous Reddit PPL Program Spreadsheet (Improved)
9/14/19 Edit: Fixed a whole bunch of errors on the spreadsheet. It works as expected now. 
If you happen to see anything else, please let me know on the feedback form. Thanks to the person who used the form to let me know!
The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts. [Read more…]
Starscream: 12 Week Hypertrophy Program (5 Day)
Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]
8 Week Hypertrophy Program Spreadsheet (BigCoachD)
Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.
This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.
It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8. [Read more…]
Shortcut to SHRED Workout Routine Program Spreadsheet + PDF
Updated July 22, 2019: Converted spreadsheet from Excel to Google Sheet. Added notes on the cardio acceleration exercises.
Workout Program Overview
Shortcut to Shred is a 6 week fat loss and muscle building workout routine by Jim Stoppani (who also created Shortcut to Size). It combines cardio exercises in between lifting sets to help maximize calories burnt during a training session without having the workout become exceedingly time consuming. Below are a Google Sheet and PDF. [Read more…]
Bodybuilding Workout Routine FAQs
- What is a bodybuilding program?
- A bodybuilding program is a workout routine that emphasizes muscle growth (i.e. muscular hypertrophy) in the athlete. In contrast, a powerlifting program is designed with the goal of increasing an athlete’s one rep max in the squat, bench press, and deadlift.
- What is a good bodybuilding program for beginners?
- Two good bodybuilding programs for beginners include the All Pro Simple Beginners Routine and the Fierce 5 Program.
- Will I get stronger running a bodybuilding program?
- If you are currently untrained, yes, running a bodybuilding program will increase your overall strength. If you measure strength based on one rep max or weight lifted in the 3 to 5 rep range, then no, a bodybuilding program will not likely increase your strength. They can, however, improve your work capacity, which can later lead to strength improvements.
- Will I lose weight running a bodybuilding program?
- Weight loss is predicated upon burning more calories than the amount consumed over time. Any exercise program can assist with burning calories, but the other critical component of this equation is diet. If you eat enough, you can gain weight while running a lifting program. Use a TDEE calculator and calorie tracker to help meet your weight loss goals.